Losing strength is a common part of the aging process. Sarcopenia, more commonly known as age-related muscle atrophy (or muscle wasting), is a common condition characterized by age-related loss of muscle strength and mass. As it begins, the signs appear subtly and can be easy to miss. Over time, these symptoms can worsen, making it harder to do common everyday tasks like getting up out of a chair.
Fortunately, you can take many steps to prevent sarcopenia and maintain your muscle strength. If you have experienced signs of age-related muscle loss, you can also try easy, non-invasive treatments to help improve your condition.
Let’s explore the signs of sarcopenia so you know what to look for, as well as the proactive steps you can take to maintain your muscle health.
What Is Sarcopenia?
Sarcopenia is the age-related loss of muscle mass and strength. This condition can cause muscle weakness, which can increase the risk of falling. Sarcopenia typically begins at a slow rate when adults are in their thirties, but over time, muscle loss progresses at a faster rate. It’s common to lose muscle mass over time, but if you have sarcopenia, you can lose muscle mass and strength more quickly.
Many people with sarcopenia struggle to do everyday tasks like walking or climbing the stairs. As a result, they lose their feeling of independence. While muscle wasting in older adults may be difficult to combat, there are steps you can take to identify, prevent, and treat this condition.
Common Causes of Sarcopenia or Age-Related Muscle Atrophy
Age-related muscle atrophy has many causes due to your lifestyle and aging, including:
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Decreased Protein Synthesis:
As you get older, your body’s ability to build new muscle protein declines.
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Hormonal Changes:
Estrogen and testosterone decline with age and contribute to muscle loss.
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Nervous System Changes:
Inflammation or impairment to the nervous system can disrupt signals to the muscles for contraction and repair.
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Lack of Exercise:
Inactivity reduces the body’s need for muscle use, causing muscles to decrease.
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Being Overweight or Obese:
An unhealthy weight can cause chronic inflammation and accumulation of fat in the muscles, reducing muscle quality.
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Chronic Illness:
Conditions like cancer, diabetes, and heart failure can lead to chronic inflammation and muscle atrophy.
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Nutrient Deficiencies:
Protein helps build and repair muscles. Lacking this nutrient can cause muscles to break down.
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Unintended Muscle Loss from GLP-1 Use
GLP-1 medications such as semaglutide and tirzepatide have become popular for medical weight loss because they help reduce appetite and support fat loss. However, studies and clinical experience show that some of the weight lost on these medications can come from lean muscle mass, especially when weight loss happens quickly.
While you can’t control your age, you can incorporate healthy habits that can improve your nutrition and strengthen your muscles.
Early Signs of Sarcopenia’s Age-Related Muscle Atrophy (or Muscle Wasting)
Since muscle loss and aging are closely related, the early stages of sarcopenia may be easy to miss.
The early signs of sarcopenia include:
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Muscle Weakness:
In the onset of sarcopenia, common tasks that were easy to do start becoming more difficult. These tasks may include opening a jar or lifting bags of groceries. This could be a sign of muscle weakness.
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Increased Fatigue:
Feeling more tired than usual after performing everyday activities is another common sign of sarcopenia. For instance, you may start to feel more fatigued than usual after climbing the stairs.
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Decreased Physical Activity:
Feeling muscle weakness or fatigue may cause you to voluntarily or involuntarily reduce your physical activity. Many people begin to avoid tasks that require strength to accomplish.
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Thinner Limbs:
When sarcopenia begins, you may notice your arms or legs subtly decreasing in size. If you’re not dieting or exercising, then this can be a sign of sarcopenia.
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Slower Walking Speed:
Many people who develop sarcopenia walk more slowly due to their muscle loss.
Whether these are signs of aging or sarcopenia, it’s important to take steps to reverse or slow the progression of muscle loss. A delay in treatment can lead to a progression of symptoms.
Advanced Symptoms
When left untreated, sarcopenia can cause more severe symptoms that may impact your quality of life.
The symptoms of advanced sarcopenia include:
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Difficulty With Daily Activities:
At this stage, rising up from a chair or getting out of bed becomes more challenging.
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Poor Balance or Falling:
Losing muscle strength can also lead to a loss in balance, increasing the risk of falling.
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Need for Cane or Walker:
When people have trouble balancing, a cane or walker may be needed.
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Loss of Independence:
Losing mobility, strength, and balance makes it more difficult to do daily activities on your own.
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More Visible Muscle Wasting:
Limbs become more noticeably thinner during advanced stages of sarcopenia.
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Poor Posture:
Losing strength in the core and back may lead to a hunched-over posture. Poor posture can lead to more muscle strain, weakness, and falls.
The earlier sarcopenia is diagnosed, the easier it is to treat. If you are experiencing these advanced symptoms, keep in mind that it’s possible to improve your condition.
However, if you haven’t seen any of these signs, there’s a lot you can do to prevent them from developing. Being proactive with your health can help preserve your muscle strength and independence.
Tips for Preventing Sarcopenia
The best way to prevent sarcopenia is through diet and exercise. The following tips can help you maintain good muscle health:
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Increase Protein Intake:
Muscles need protein to grow and maintain muscle mass. Examples of protein-rich foods include meats, poultry, fish, nuts, seeds, and eggs.
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Include Vitamin D in Diet:
Vitamin D supports muscle strength, and many older adults aren’t getting enough of it. Fatty fish, milk, orange juice, and yogurt are great sources of this nutrient.
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Eat Nutritious Foods:
A balanced diet with fruits and vegetables is good for overall health. In addition to protein and Vitamin D, whole grains help increase protein synthesis, which supports muscle function.
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Engage in Strength Training:
This type of exercise is one of the best ways to build muscle and may help reverse age-related muscle loss. Examples of strength training exercises include lifting weights, using resistance bands, and doing push-ups.
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Get Regular Aerobic Exercise:
Aerobic exercise can help build and preserve muscle mass. Even a daily walk can go a long way to improving your muscle health. Jogging, swimming, and yoga are other great types of aerobic exercises to try..
If you’re interested in preventing sarcopenia, be sure to discuss these strategies with your provider to see what’s safe and most effective for you.
When To Get Treatment
It may be time to begin treatment for sarcopenia if you’re experiencing any of the following signs:
- Decreased walking speed
- Loss of balance
- Increased fatigue
- Muscle weakness
- Difficulty doing daily activities
In addition to diet and exercise, there are non-invasive treatments that can help improve sarcopenia. A personalized treatment plan and expert support can go a long way toward building your muscle strength and enhancing your quality of life.
What Are Good Treatments For Age-Related Muscle Wasting Caused by Sarcopenia?
At Mosaic Medical Beverly Hills, we’re proud to offer functional health services to help prevent, reverse, and delay sarcopenia. Our advanced treatments can help improve balance, strengthen the core, and enhance mobility.
We offer many non-invasive procedures that can help you regain muscle strength and your independence, including:
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This chair uses high-intensity focused electromagnetic (HIFEM) technology to induce strong muscle contractions that strengthen the pelvic muscles.
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Using HIFEM and radiofrequency energy, Emsculpt NEO reduces fat and builds muscles in a single treatment. Its intense muscle contractions can help improve muscle strength..
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Core to Floor Therapy:
This treatment combines Emsella and Emsculpt NEO to strengthen the pelvic muscles and core. As a result, it can help improve balance and posture, reducing the risk of falling.
These quick and convenient treatments don’t require any downtime. To find out if you’re a good candidate for these treatments, schedule a consultation with our team today.
Stay Proactive With Your Muscle Health at Mosaic Medical Beverly Hills
If you haven’t experienced any signs of sarcopenia, you can take proactive steps to retain your muscle strength. Maintaining a healthy diet and regular exercise can go a long way. However, if you have noticed symptoms of age-related muscle loss, don’t worry. You can take simple steps to improve your condition. With functional health services and non-invasive treatments like core-to-floor therapy, you can easily rebuild muscle strength.
As the leading provider of functional health services in Beverly Hills, we’re proud to serve West Hollywood, Los Angeles County, and the Golden Triangle. Call (310) 854-3580 to schedule a free consultation at Mosaic Medical Beverly Hills.
Sarcopenia or Age-Related Muscle Atrophy (or Muscle Wasting) FAQs
What Are The Common Causes Of Sarcopenia?
The common causes of sarcopenia include decreased protein synthesis, hormonal changes, disruption to the nervous system, lack of exercise, being overweight, and chronic illness.
How Do I Know If I Have Sarcopenia?
If you’ve been experiencing muscle weakness, fatigue, and difficulty doing your daily activities, you could have sarcopenia. Your provider can perform a physical exam and do testing to confirm that you have this condition.
How Can I Ease My Sarcopenia Symptoms?
Fortunately, there are many steps you can take to manage and potentially reverse your symptoms. Eating a balanced diet with protein and exercising regularly can go a long way. You can also schedule a consultation at Mosaic Medical Beverly Hills to see if our functional health services may be a good fit for you. These treatments are safe and non-invasive, making them great options for rebuilding muscle strength.
